Crackers often appear innocuous, serving as accompaniments to soups, beverages during illness, or even as pairings with wine and cheese. However, many store-bought varieties lack wholesome ingredients and offer little in terms of nutritional value, often containing refined grains, excessive sodium, and minimal fiber content. Nonetheless, incorporating crackers into your diet can be beneficial if chosen wisely.
According to Jenna Appel, a registered dietitian and owner of Appel Nutrition, crackers can be a vehicle for consuming whole grains and can encourage the consumption of other nutritious toppings such as peanut butter, cheese, olives, smoked salmon, and hummus. However, moderation is key, as excessive consumption of certain toppings can lead to unwanted calorie, fat, or sodium intake.
To ensure you’re selecting the healthiest crackers, there are several factors to consider:
- Opt for crackers where “whole grain” is listed as the first ingredient, ensuring they are made primarily from 100% whole grain flour, advises registered dietitian Amanda A. Kostro Miller.
- Look for crackers with at least 3 grams of fiber per serving, as recommended by Kostro Miller. While not all crackers may meet this standard, aiming for higher fiber content is beneficial for overall health.
- Be cautious of high sodium levels in crackers, as excessive sodium intake should be controlled for health reasons, as advised by Kostro Miller.
- Check the added sugar content, aiming for minimal or no added sugar. Caitlin Self, a dietitian, suggests avoiding crackers with high fructose corn syrup or multiple types of sugar, aiming for no more than 1-2 grams of sugar per serving.
By considering these factors and making informed choices, you can ensure that your crackers contribute positively to your overall dietary intake.
The 16 healthiest store-bought crackers you can buy.
This list of healthy crackers will help you decipher which of the biggest players to choose from when you’re at your grocery store.
1. Best Pita Cracker: Simple Mills Veggie Pita Crackers
13 CRACKERS (30 G): 140 calories, 6 g fat (0.5 g saturated fat), 270 mg sodium, 21 g carbs (2 g fiber, 2 g sugar), 2 g protein
Sometimes pita crackers are exactly what you need in your meal or as a snack, so when you’re looking for this specific flavor, try Simple Mills. “With a classic pita taste, these dippable, crunchy-like-a-pita-chip crackers feature veggies as the #1 ingredient for 1/3 serving of vegetables per serving,” says Lauren Manaker, MS, RDN. She suggests trying either the Himalayan Salt or Mediterranean Herb flavors.
2. Best High-Fiber: Flackers Flax Seed Crackers
10 CRACKERS: 120 calories, 12 g fat (1 g saturated fat), 260 mg sodium, 10 g carbs (9 g fiber, 0 g sugar), 6 g protein
Flax seeds offer many health benefits and “can provide healthy omega-3 fatty acids and plant lignans,” says Manaker. To get this seed, plus other healthy ingredients, try the flax seed crackers from Flackers.
“These flax seed crackers are made with wholesome ingredients and are totally plant-based, keto-friendly, and gluten-free,” says Manaker. “Packed with a whopping 9 grams of fiber per serving, these crackers can help people meet their nutritional needs.”
3. Best Sea Salt: Milton’s Craft Bakers Gluten Free Crackers
14 CRACKERS (30 G): 130 calories, 4 g fat (0 g saturated fat), 230 mg sodium, 22 g carbs (0 g fiber, 2 g sugar), 2 g protein
If you’re not in the mood for a strong flavor and just want a simple sea salt cracker, Milton’s Gluten-Free Crackers are a tasty and healthy choice.
“Certified Gluten Free and Non-GMO Project Verified, Milton’s Craft Bakers Gluten Free Crackers are irresistibly crunchy and made with high-quality ingredients like gluten-free grains and seeds, making them a fantastic choice for dipping, sharing, or snacking on right out of the bag,” says Manaker.
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4. Best Environmentally Friendly: Patagonia Provisions Organic Vegan Cheddar Cheeze Crackers
10 CRACKERS (30 G): 140 calories, 5 g fat (0.5 g saturated fat), 250 mg sodium, 19 g carbs (2 g fiber, 2 g sugar), 3 g protein
For environmentally conscious consumers, these Patagonia Provisions crackers are the ideal choice. “Made with organic and regeneratively grown wheat, these planet-friendly crackers are certified Organic, non-GMO, and are made with no added sugar,” says Manaker. “They are also stone milled to retain the wheat germ and bran, allowing for more antioxidants than refined crackers.”
5. Best Flavor: Maine Crisp Co Olive and Za’atar Crackers
6 CRACKERS (17 G): 60 calories, 3 g fat (0 g saturated fat), 120 mg sodium, 7 g carbs (1 g fiber, 1 g sugar), 2 g protein
At times, cheese paired with a plain cracker can satisfy your cravings just fine. But when you’re craving a stronger flavor profile to pair with your favorite cheese or hummus, the Olive & Za’atar crackers from Maine Crisp can be a great choice.
“Organic buckwheat crackers enhanced with olive and za’atar are a wholesome cracker choice that pairs well with cheeses and other toppings,” says Manaker. “These crackers are made with quality ingredients like sesame seeds, almonds, and of course, buckwheat. Gluten-free and sustainably sourced, these crackers are a real winner.”
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6. Best Seeded: Mary’s Gone Crackers Super Seed Classic
12 CRACKERS (30 G): 150 calories, 7 g fat (1 g saturated fat), 280 mg sodium, 16 g carbs (3 g fiber, 0 g sugar), 5 g protein
For a crispbread-like texture in cracker form, Mary’s Gone Crackers are a classic. You’ll almost always see Mary’s Gone Crackers on lists of the healthiest crackers because they taste great, are made with simple ingredients, and check a lot of dietary boxes: gluten-free, organic, vegan, and non-GMO. Dietitian Rachel Fine, MS, RD, CSSD, CDN, owner of To The Pointe Nutrition says these crackers “are another favorite high-fiber option with a mix of fibrous grains and seeds.”
7. Best for Weight Loss: GG Scandinavian Fiber Crispbread, Oat Bran
1 CRISPBREAD, 8 G: 20 calories, 0 g fat (0 g saturated fat), 0 mg sodium, 6 g carbs (4 g fiber, 0 g sugar), 1 g protein
When registered dietitian Brocha Soloff, BS, RD, CDN of iHeartHealth is looking for healthy crackers, she looks for the least ingredients, lowest net carb, and highest fiber: a triple threat for weight loss. Her favorite cracker for health and weight management is this one from the Norwegian crispbread company, GG’s. Snack on two of these crispbreads and you’ll get a third of your daily value of fiber in! This Scandinavian snack packs in zero sodium and just two nutrient-dense ingredients—wheat bran and oat bran—for a truly wholesome eat. “Crackers can and should be part of a healthy diet. In fact, they’re [much] better than most bread for weight management,” Soloff says.
8. Best High-Protein: Sun Snack High-Protein Crackers Oregano
1 PACKAGE (30 G): 119 calories, 3 g fat (2 g saturated fat), 225 mg sodium, 14 g carbs (<1 g fiber, 1 g sugar), 8 g protein
Most crackers are on the lower end when it comes to protein, making it harder to reach your protein goals when you’re snacking on them in-between meals. However, the Sun Snack High-Protein Crackers—offered in Oregano or Black Cumin—give you 8 grams of protein per serving, making them the best high-protein cracker options to choose.
9. Best Gluten-Free: CrunchMaster Multi-Grain Sea Salt
16 CRACKERS, 20 G: 120 calories, 3 g fat (0 g saturated fat), 140 mg sodium, 24 g carbs (3 g fiber, 1 g sugar), 2 g protein
This pick packs in a whole lot of crunch and wholesome ingredients. It’s baked with brown rice flour, oat fiber, sesame seeds, quinoa, millet, and flaxseed. And if you’re looking for a cracker to munch on instead of chips, Crunchmaster makes a great option. “If you’re looking to do some snacking for the purpose of snacking, [Crunchmaster’s Multi-grain Crackers] are great options because they’re low calorie so you can eat more of them. Plus the texture is so crisp it feels satisfying to chomp down on these!” says Lindsey Herr, RDN, LDN, of Your Dietitian Friend.
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10. Best Low-Carb, Keto: Fat Snax! Almond Flour Classic Crackers
17 CRACKERS (30 G): 130 calories, 11 g fat (3.5 g saturated fat), 240 mg sodium, 6 g carbs (3 g fiber, <1 g sugar), 5 g protein
If you’re on a low-carb or keto diet, these almond flour-based crackers are your best bet with just 3 grams of net carbs per serving. They’re low in sodium and get their protein punch from almonds and egg whites and extra fiber from flaxseeds.
11. Best Made-with-Veggies: Real Food From The Ground Up Cauliflower Crackers
40 CRACKERS, 28 G: 100 calories, 2.5 g fat (1 g saturated fat), 280 mg sodium, 18 g carbs (2 g fiber, 2 g sugar), 2 g protein
These healthy crackers are baked with cauliflower flour, lentil flour, and a veggie blend. One serving packs in 10 percent of your daily value of vitamins A, E, B6, B1 D, and C.
12. Best Paleo Cracker: Simple Mills Rosemary & Sea Salt Almond Flour Crackers
17 CRACKERS, 30 G: 150 calories, 8 g fat (0.5 g saturated fat), 180 mg sodium, 17 g carbs (2 g fiber, <1 g sugar), 3 g protein
The first ingredient in this gluten-free box is a nut and seed flour blend concocted with almonds, sunflower seeds, and flax seeds—so you know a big chunk of the eight grams of fat in each serving comes from heart-healthy omega-3s and vitamin E. “Simple Mills crackers are a great option for those with allergies as they are made with almond flour, rather than wheat flour,” says Fine.
13. Best High-Fiber Cracker: Wasa Crispbread Fiber
2 CRISPBREADS, 20 G: : 60 calories, 1 g fat (0 g saturated fat), 90 mg sodium, 14 g carbs (5 g fiber, 0 g sugar), 3 g protein
“These crackers are low in calories and pack in a good amount of dietary fiber to keep you feeling full. Due to the size and shape of these crackers, you can use them as an alternative to bread giving you a satisfying crunch!” says Appel. The wheat germ, bran, and whole-grain rye in these crackers really amp up the fiber content here, while the sesame seeds add in healthy fat. While Wasa is our favorite high-fiber cracker, it can also be used for weight loss. Soloff also recommends Wasa for clients who don’t like the graininess of GG’s.
14. Best for Kids: Annie’s Organic White Cheddar Bunnies
48 PIECES, 30 G: 160 calories, 8 g fat (1 g saturated fat), 150 mg sodium, 18 g carbs (2 g fiber, <1 g sugar), 3 g protein
It can be a challenge to get your kids to eat snacks that aren’t ultra-processed or doused in sugar, but Annie’s products can be a great solution. Their White Cheddar Bunnies may not have as much fiber or protein as you’d always want in a children’s snack, but the lack of added sugars is a huge benefit—and they taste amazing.
Frequently Asked Questions (FAQ)
Top 6 of the healthiest crackers according to various dietitians and nutrition experts:
- Triscuit Original Whole Grain Wheat Crackers: Made with 100% whole grain wheat as the first ingredient, Triscuit crackers are high in fiber and relatively low in sodium. They contain 3 grams of fiber per serving and minimal added sugars.
- Wasa Whole Grain Crispbread: These crispbreads are made from whole grain rye flour and contain around 3 grams of fiber per serving. They are low in calories and have no added sugars.
- Mary’s Gone Crackers Original Crackers: These gluten-free crackers are made with organic whole grain brown rice, quinoa, flaxseeds, and sesame seeds. They are high in fiber, containing around 3-4 grams per serving, and are free from added sugars.
- Ak-Mak 100% Whole Wheat Crackers: Made with 100% whole wheat flour, these crackers are a good source of fiber, containing around 3 grams per serving. They are low in sodium and do not contain any added sugars.
- Simple Mills Almond Flour Crackers: These gluten-free crackers are made with almond flour and contain simple, wholesome ingredients. They are lower in carbohydrates compared to traditional wheat-based crackers and are free from added sugars.
- Ryvita Whole Grain Rye Crispbread: These crispbreads are made from whole grain rye flour and are high in fiber, containing around 4 grams per serving. They are low in calories and have no added sugars.
low-calorie crackers
- Ryvita Thins: Ryvita Thins are thin, crisp crackers made from whole grain rye flour. They come in various flavors and typically contain around 30-35 calories per cracker.
- Finn Crisp Original Rye Crispbread: Finn Crisp Original Rye Crispbread is a thin and crunchy cracker made from whole grain rye flour. It is low in calories, with approximately 20-25 calories per cracker.
- Kashi 7 Grain Sea Salt Pita Crisps: Kashi 7 Grain Sea Salt Pita Crisps are light and crispy crackers made from a blend of whole grains. They have a mild flavor and typically contain around 25-30 calories per cracker.
Healthy options to pair with crackers include hummus, guacamole, Greek yogurt dip, nut butter, cottage cheese, smoked salmon, sliced veggies, fruit, and lean protein such as turkey or chicken. Aim for balanced combinations to enhance flavor and nutrient intake.
A healthy substitute for crackers could be sliced vegetables such as cucumber, carrots, bell peppers, or celery. These options offer crunch and nutrients without the refined grains and excess sodium found in crackers.
Crackers can be healthy if made with whole grains and minimal added sugars and sodium, but unhealthy options exist too.
For individuals with diabetes, it’s important to choose crackers with whole grains, high fiber content, and minimal added sugars to help manage blood sugar levels. Here are some options:
1. GG Scandinavian Bran Crispbread
2. Wasa Whole Grain Crispbread
3. Finn Crisp Original Rye Crispbread
4. Triscuit Original Whole Grain Wheat Crackers
5. Ryvita Whole Grain Rye Crispbread
6. Kashi 7 Grain Sea Salt Pita Crisps
7. Ak-Mak 100% Whole Wheat Crackers
8. Simple Mills Almond Flour Crackers
9. Crunchmaster Multi-Seed Crackers
10. Ryvita Thins
When choosing crackers for kids, opt for options that are lower in sodium, free from artificial additives, and made with whole grains. Here are some healthy choices:
Annie’s Organic Cheddar Bunnies
Mary’s Gone Crackers Super Seed Crackers (Original or Sesame)
Simple Mills Almond Flour Crackers (Sea Salt or Farmhouse Cheddar)
Blue Diamond Almond Nut-Thins (Hint of Sea Salt)
Crunchmaster Kids Snack Crackers (Cheddar or Brownie)
Bitsy’s Smart Crackers (Cheddar Chia Veggie or Sweet Potato)
Back to Nature Crispy Wheat Crackers
Kashi Heart to Heart Honey Toasted Oat Crackers
Late July Organic Mini Cheddar Cheese Crackers
Snack Factory Pretzel Crisps (Original or Whole Wheat)
Here are four high-fiber crackers:
GG Scandinavian Bran Crispbread
Wasa Whole Grain Crispbread
Mary’s Gone Crackers Original Crackers
Ryvita Whole Grain Rye Crispbread
These crackers are excellent choices for increasing fiber intake due to their whole grain ingredients and minimal processing.
Triscuits can be a healthy choice when consumed in moderation due to their whole grain content, fiber, and relatively low sodium compared to other crackers.
Wheat Thins are a processed snack containing refined grains and often high in sodium and added sugars, so they are not considered a particularly healthy option.